Trimming the Calories, Not the Joy: 15 Christmas Food Swaps for a Healthier Feast
Christmas is a time for celebration — full of delicious food, family gatherings, and festive cheer. But with rich meals and endless treats, it’s easy to go overboard. The good news? You can still enjoy your favourite foods while making simple, healthy swaps that save kilojoules and support your wellbeing.
Here are 15 Christmas food swaps approved by our Accredited Practising Dietitians to help you eat smart this festive season.
The average adult needs about 8,700 kJ per day to maintain a healthy weight, though individual needs vary.
1. Roast Turkey instead of Ham
Traditional: Roast ham (100 g) ≈ 1100 kJ
Swap: Roast turkey (100 g) ≈ 800 kJ
Saved: 300 kJ
Why it works: Turkey is leaner and lower in saturated fats, providing a high-quality source of protein.
2. Sweet Potato Mash instead of Mashed Potatoes
Traditional: 800 kJ per cup | Swap: 600 kJ per cup | Saved: 200 kJ
Sweet potatoes deliver extra fibre and vitamin A for sustained energy and better gut health.
3. Fruit Salad instead of Fruit Cake
Traditional: 1200 kJ per slice | Swap: 300 kJ per cup | Saved: 900 kJ
Fresh fruit brings natural sweetness, hydration, and antioxidants — minus the excess sugar and fat.
4. Light Eggnog instead of Traditional Eggnog
Traditional: 1100 kJ per cup | Swap: 600 kJ per cup | Saved: 500 kJ
Made with low-fat dairy, light eggnog keeps festive flavour while cutting fat and calories nearly in half.
5. Dark Chocolate-Covered Fruit instead of Milk Chocolate
Traditional: 700 kJ (30 g) | Swap: 500 kJ (30 g) | Saved: 200 kJ
Dark chocolate offers less sugar and more antioxidants — and pairing it with fruit adds vitamins and fibre.
6. Quinoa Stuffing instead of Bread Stuffing
Traditional: 1000 kJ per cup | Swap: 600 kJ per cup | Saved: 400 kJ
Quinoa is a whole grain rich in protein, fibre, and minerals — a wholesome twist on a Christmas classic.
7. Cranberry Salsa instead of Cranberry Sauce
Traditional: 400 kJ (¼ cup) | Swap: 150 kJ (¼ cup) | Saved: 250 kJ
Fresh cranberry salsa is bright, zesty, and naturally lower in added sugar.
8. Air-Popped Popcorn instead of Buttered Popcorn
Traditional: 700 kJ per cup | Swap: 300 kJ per cup | Saved: 400 kJ
A light, whole-grain snack that satisfies crunch cravings without added butter or oil.
9. Grilled Prawn Skewers instead of Fried Prawns
Traditional: 900 kJ (3 pieces) | Swap: 500 kJ (3 pieces) | Saved: 400 kJ
Grilling keeps the protein lean and flavourful — no heavy batter or excess oil required.
10. Sparkling Water with Fruit instead of Sugary Soda
Traditional: 600 kJ per can | Swap: 20 kJ per glass | Saved: 580 kJ
Stay refreshed with sparkling water and fresh fruit slices — hydrating, festive, and virtually kilojoule-free.
11. Baked Apples with Cinnamon instead of Apple Pie
Traditional: 1200 kJ per slice | Swap: 400 kJ per cup | Saved: 800 kJ
A naturally sweet dessert packed with fibre — and the scent of cinnamon feels like Christmas itself.
12. Yogurt-Based Coleslaw instead of Mayo Coleslaw
Traditional: 600 kJ (½ cup) | Swap: 300 kJ (½ cup) | Saved: 300 kJ
Greek yogurt provides creaminess, protein, and probiotics without the heavy fat of mayonnaise.
13. Mixed Nuts instead of Candied Nuts
Traditional: 600 kJ (¼ cup) | Swap: 400 kJ (¼ cup) | Saved: 200 kJ
Nuts offer healthy fats and crunch without the sugar coating — perfect for mindful snacking.
14. Dark Chocolate-Dipped Strawberries instead of Chocolate Truffles
Traditional: 600 kJ (2 pieces) | Swap: 200 kJ (2 pieces) | Saved: 400 kJ
A decadent yet lighter treat rich in antioxidants and vitamin C.
15. Tropical Fruit Sorbet instead of Ice Cream
Traditional: 600 kJ (1 scoop) | Swap: 200 kJ (1 scoop) | Saved: 400 kJ
A cooling finish to a summer Christmas meal — dairy-free, fruity, and refreshing.
🎁 The Takeaway
Small swaps can make a big difference to your energy intake and overall health. By making these simple adjustments, you’ll save thousands of kilojoules over the festive season — without missing out on your favourite foods.
Ready to make healthy eating simple and affordable?
We offer both general nutrition consults and specialised eating disorder dietitian support, available online and in person across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo and Albury-Wodonga.
Contact Appetite for Nutrition today for individual consults or tailored meal plans designed to help you eat well and feel your best.
Learn More
Explore more festive nutrition articles from our Accredited Practising Dietitians:
Navigating Portion Sizes: Maintaining Balance in Your Diet at Home
- Navigating the Festive Feast: 7 Tips to Eat Healthy this Christmas
This blog was updated October 2025.
Frequency Asked Questions
Find quick answers to common questions
Our team of NDIS-registered dietitians helps clients make practical, evidence-based food decisions that fit their goals, lifestyle, and budget.
Plan ahead, fill your plate with vegetables, and enjoy treats mindfully. Balance is more important than restriction.
Sparkling water with fruit slices, kombucha, or sugar-free mocktails are refreshing and festive.
Choose smaller portions, stay hydrated, and balance indulgent meals with lighter ones the next day.
No — skipping meals often leads to overeating. Eat balanced meals earlier to keep hunger steady.
Absolutely. A dietitian can create a plan tailored to your goals, helping you enjoy the holidays without guilt or stress across Brisbane, Gold Coast, Melbourne, Shepparton, Bendigo, and Albury-Wodonga.
(Learn more or book a consultation with an Appetite for Nutrition dietitian to get started.)
